Gym Jones Fight Ready

Gym Jones

Combat Sports, Tactical, Tactical / Military, Functional Fitness, Functional Training, General Fitness

Coaches

Buck Grant and Matt Owen

This team is for the Combat Athlete that lives in each and every one of us. Our mission is to cultivate warrior spirit through movement. We believe that you are a fighter the day you DECIDE to become one, and that TODAY could be that day If you accept the challenge of joining this team. Coach Buck Grant is a former professional mixed martial artist, a Master Instructor of Muay Thai, BJJ Black Belt and Combatives Instructor for The Department of Defense. He has nearly 3 decades of experience as both a fight coach and strength and conditioning coach for professional combat sports athletes at the UFC, WEC and Bellator level, and is excited to help you prepare for every fight life has in store for you.

$35 / mo

Get Gym Jones Fight Ready

Guidance from a coach who's been there

Buck fought as a professional fighter and has taught our elite military special forces, so you're getting guidance from a life long Combat Athlete who has walked the walk. He knows what it takes to bring out the warrior in you.

Support from athletes just like you

This is a community of rising heroes. Our team thrives because we are all marching in the same direction. Join forces with like minded warrior athletes

No B.S. Programming

Buck's programming is a streamlined for elite combat readiness. No distractions, no BS, just prepping you for the battle ahead.

Features

Access to your coaches

Buck will hold you accountable and provide the feedback you need to grow

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Plates // Rower // Assault Bike // Kettlebells // Jump Rope

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 2

Warm Up I

10 Min Bike,Row, Ski-Erg or Jog 10 Dislocates 10 Walking Lunges 10 Push- Press 10 Overhead Squats

Kettlebell Complex

10 Min Turkish Get-Up 1 Left, 1 Right Alt Start Light and Progress as needed.

Kettlebell Carry Circuit

45 Seconds of Work, 60 Seconds of Rest. KB Offset Carries (45 work, 60 rest, switch sides.) Single Arm Over Head Lunge (45 work, 60 rest, switch sides.) Suitcase Carry (45 work, 60 rest, switch sides.) 4 Rounds

Banded Hamstring Curl

4 x 25

Recovery

Cool Down

Foam Roll and light stretch

Monday

Week 1 Day 3

Warm Up I

5 minute light jog 10 Knees to Chest 10 Heels to Hip 10 Pendulum Swings Forward and Back 10 Pendulum Swings Side to Side 3 Rounds

Cardio

1 x 30:00

Banded Tricep Pushdown

4 x 25

Seated Banded Row

4 x 25

Bridge to Plank

4 x 0:30

Rest

4 x 0:30

Recovery

Cool Down

Foam Roll and light stretch

Tuesday

Week 1 Day 4

Warm Up I

10 minute bike/row/erg

Burgener Warmup

Banded Deadlift

6 x 3

Max Effort Broad Jump

6 x 3

Rest

6 x 1:00

Back Squat

6 x 2

Sprint

6 x 100

Rest

6 x 1:00

10 Min AMRAP

10 min AMRAP: 5 Pull-ups 10 Push-Ups 10 Cal Assault Bike

Wednesday

Week 1 Day 5

Warm Up I

10 Min Bike/Erg/ Row 10 Figure 8 Dislocates 10 Air Squats 10 Overhead Squats 10 Good Mornings

15 Minute Rowing Circuit

15 second Sprint + 45 Second Moderate Pace (Conversational Pace) x 15 rounds

15 Minute Running Circuit

30 Second Jog 30 Second Side Shuffle Left 30 Second Side Shuffle Right 30 Second Backwards Jog Repeat for 15 minutes

10 Minute AMRAP

50 meters Bear Crawl / Sit-out 50 meters Hip Escape

Jab Cross Sit Up

4 x 25

Band Goodmorning

4 x 25

Recovery

Cool Down

Foam Roll and stretch

Thursday

Week 1 Day 6

Warm Up I

10 minute bike/erg/row

KB Circuit

1 Turkish Get Up 2 Snatch 3 Press 4 Swing 1 Turkish Get Down (Switch Arms) 3 Rounds Per Arm

Bent Over Row

5 x 5

Medicine Ball Slam

5 x 5

Rest

5 x 1:00

Explosive Push-Up

8 x 10

Rest

8 x 0:40

Reverse Hyperextension

5 x 15

Strict Lower Hanging Leg Lifts

5 x 15

Cool Down

Foam roll and light stretch

Saturday

Week 2 Day 1

Warm Up I

10 Min Bike,Row, Ski-Erg or Jog 5 X Forward and Back Bear Crawl 10 Shoulder Dislocates (PVC or Bar) 10 Air Squats 10 Good Mornings 3 Rounds

Deadlift - Work to 95% 1RM

10X 35% T1RM (Theoretical 1 Rep Max) 2X 75-80% T1RM 1X 85-87% T1RM 1X 93-95% T1RM

Deadlift

5 x 1

Bench Press

10X 35% T1RM (Theoretical 1 Rep Max) 2X 75-80% T1RM 1X 85-87% T1RM 1X 93-95% T1RM

Bench Press

5 x 1

Bent Over Row

3 x 10

Banded Core Rotation

3 x 10

Cool down

Foam roll and light stretch

Saturday

2021-04-12

Coaches

More from Gym Jones

Buck Grant

Buck is a former professional mixed martial artist, a Master Instructor of Muay Thai, BJJ Black Belt, Combatives Instructor for The Department of Defense, and Gym Jones Level 2 Coach. Coach Grant has nearly 3 decades of experience as both a fight coach and strength and conditioning coach for professional combat sports athletes at the UFC, WEC and Bellator level.

Matt Owen

Gym Jones Fully Certified Instructor

The Mind Is Primary

Start the fight today! Buck and a team of dedicated athletes are waiting to cheer you on.

Get Gym Jones Fight Ready

FAQs

Do I need to be a professional fighter to join this team?

No! Programming is written to supplement a combat training protocol, but it will benefit any athlete who wants to improve conditioning and movement quality.

What are some general prerequisites for this program?

Be proficient at basic, fundamental barbell lifts of: Back Squat, Front Squat, Deadlift, Bench Press, Overhead Press, and hopefully know your 1RM for these lifts. Also have a general understanding of using Kettlebell movements such as: Swing, Clean, OH Press, Snatch, and Turkish Get-Up.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Gym Jones Fight Ready